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5 Things Nutritionists Order at McDonald’s

The Meals That Will Keep Your Waistline Happy

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While you’d be hardpressed to find a nutritionist who would recommend a pit stop at a fast food restaurant, sometimes life gets in the way of a home-cooked meal. For those days when you’re pressed for time, the lure of the golden arches takes the guesswork out of what to eat for a quick breakfast or dinner. Luckily, there are things on the menu that will provide you with the right combo of nutrients to fuel your body, but without breaking the calorie bank. Just be sure to skip the super-sized fries and stick to one of these nutritionist-approved orders at the drive thru.

Grilled Chicken Ranch Snack Wrap and a Side Salad

McDonald's

Nutrition experts understand that life is busy. You have to be prepared to be successful on a healthy diet, which includes a solid plan when you eat out, says Maureen Namkoong, MS, RD, manager of fitness and nutrition at Everyday Health. “When the need arises to stop at a McDonald's, I choose wisely and go for the snack-sized grilled chicken ranch wrap — but I ask them to hold the ranch,” says Namkoong. “I then add a side salad and dress it myself with a squeeze of lemon and a sprinkle of pepper, and finish with a jug of low-fat milk.” Namkoong chooses the snack size to help keep portions in check and carbohydrates at a reasonable amount, since she’s often traveling and won’t have much opportunity to work off any extra carbs. “The side salad ensures I don’t miss a vegetable serving on the road, the fiber keeps me full longer, and the milk gives me the calcium I need to build muscle and bone,” she says. “If I’m extra hungry, I’ll add apple slices for a little sweetness.”

Premium Asian Salad with Grilled Chicken and Kids Fry

McDonald's

"I've been very impressed with the quality of salads from McDonald's lately, and I'm a big fan of the Premium Asian Salad with grilled chicken," says Holley Grainger, RD, and recipe blogger in Birmingham, Alabama. "I love that the salad (without dressing) has fewer than 300 calories and less than 750 milligrams of sodium. Plus, with 5 grams of fiber and a triple boost of protein (31 grams) from the grilled chicken, edamame, and almonds, this salad keeps me full between meals. In addition to those healthy ingredients, the salad offers mandarin oranges, red peppers, spinach, kale, and snow peas."

Grainger admits that she often craves fries when she's at McDonald's. "Instead of passing on fries completely, I skip the salad dressing or use fresh lemon juice to dress my salad, and replace those calories with a kid-sized order of fries for just 110 calories. It satisfies my craving and rounds out my meal."

A Regular Hamburger and a Premium Asian Salad

McDonald's

"While I don’t go to a ‘burger joint’ very often, when I do it’s usually because I’d like to enjoy a burger,” says Kelly Kennedy, MS, RD, and manager of nutrition at Everyday Health. “With this in mind, I help myself to a regular hamburger (extra pickles for me!) and balance out my meal with a Premium Asian Salad without chicken." The salad adds vitamins, minerals, and fiber, plus a satisfying crunch to Kennedy’s meal. "I ask for a jug of 1-percent milk to quench my thirst and add some additional protein, calcium, and vitamin D!" she adds.

A Grilled Onion Cheddar Burger and a Premium Southwest Salad

McDonald's

Contrary to popular belief, a quick meal at McDonald’s doesn’t have to blow your daily calorie count, says Sheri Iodice, RD, and dietitian at Everyday Health. The key is to avoid larger sandwiches and fries. “I choose the Grilled Onion Cheddar Burger with a Premium Southwest Salad and unsweetened iced tea,” says Iodice. “This combination is the size of a meal I would make at home. It has 460 calories and around 1/3 of a day’s recommended amount of total fat, dietary fiber, and sodium.”

Fruit and Maple Oatmeal

McDonald's

If you’re making a pit stop on your way to work, the fruit and maple oatmeal (without the brown sugar) makes for a quick and filling breakfast option that will keep you satisfied until lunch. "It's a great way to start the day," says Bonnie Taub-Dix, RDN, owner of BetterThanDieting.com and blogger for Everyday Health. "Oatmeal is a great source of cholesterol-lowering soluble fiber, and this 1-cup serving has just 260 calories (less than a bagel!) and 18 grams of sugar — including the fruit (less than some yogurts) — plus 5 grams of protein and 5 grams of fiber.”